
Microwave Egg Sandwich
Total Time
Prep/Total Time: 15 min.
Yield
1 serving
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Ingredients
- 1 piece Canadian bacon
- 1/4 cup egg substitute
- 1 tablespoon salsa
- 1 tablespoon shredded reduced-fat cheddar cheese
- 1 whole wheat English muffin, split, toasted
- 3 spinach leaves
Directions
- Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.
- Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.
Nutrition Facts
1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Recipe Creator
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